Blood sugar can be a tough thing to manage, especially if you've been recently diagnosed with prediabetes or diabetes. But there are several ways to keep your blood sugar levels in check, including eating a balanced diet, regularly exercising and managing stress. That said, dietitians agree that there is one particular eating habit that may be the key to balancing your blood sugar throughout the day. And the good news is that it's an easy practice to adopt. This article will discuss the best habit you can start for better blood sugar levels, the best foods for blood sugar management and how to eat a well-balanced breakfast.
What Is the #1 Habit to Start for Better Blood Sugar?
You've probably heard it before, but we will say it again: Breakfast is the most important meal of the day. This is especially true for blood sugar management. Starting your day with a well-balanced meal may be the best way to keep blood sugar levels in check. "Eating breakfast has been shown to regulate blood sugar metabolism, and may result in improved insulin resistance and better blood sugar control," says New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, author of 2-Day Diabetes Diet.
"Skipping breakfast may lead to erratic blood sugar levels later in the day, along with excessive hunger that can hinder food choices and lead to an overconsumption of simple carbs, which may spike blood sugar levels," adds Palinski-Wade. A small 2019 study in The British Journal of Nutrition supports that sentiment, too. Nine healthy adult men performed two meal trials: skipping breakfast and eating breakfast. The researchers measured their blood sugar frequently and found that post-lunch blood sugar was higher in those who skipped breakfast. Another similar 2019 study in The American Journal of Clinical Nutritionconcluded that young healthy adults who skipped breakfast had glucose fluctuations throughout the day. While more research needs to be done on a broader, more diverse pool of participants, these results are promising.
According to the Centers for Disease Control and Prevention, managing blood sugar levels throughout the day is important to prevent long-term diseases, like heart disease, kidney disease and vision loss.
What Breakfast Foods Are Best for Blood Sugar Control?
Between cereal, granola, bread and pastries, many popular breakfast foods tend to be high in carbohydrates. "The best way to help promote stable blood sugars after breakfast is to not eat carbohydrates by themselves, but pair your carbohydrates with sources of plant-based fat, protein and fiber," says Mary Ellen Phipps, M.P.H., RDN, LD, author of The Easy Diabetes Cookbook.
As a matter of fact, a 2020 meta-analysis in PLoS Medicine stated that high-fiber diets are a crucial component of diabetes management and play a role in improving blood sugar control, blood lipids, body weight, inflammation and premature mortality. In addition, a 2022 randomized controlled trial in Nutrients found that a high-protein breakfast suppressed blood sugar spikes throughout the day, including after lunch and dinner.
Although it may sound difficult to switch up your breakfast game, Phipps says this can be as simple as enjoying some scrambled eggs with fruit or adding avocado slices or nut butter to your toast. In addition, "a [2019] study [in Nutrients] found that including a half or whole avocado at breakfast decreased post-meal glucose and insulin when compared to the control breakfast [of a bagel, fruit and lemonade]," says Palinski-Wade.
How to Build a Well-Balanced Breakfast to Stabilize Blood Sugar
As previously noted, the best breakfasts for stable blood sugar levels have a combination of the three macronutrients: carbohydrates, proteins and fats. Here are some tips for eating a more balanced breakfast to support your nutrition goals:
Choose breakfast foods that are packed with fiber, like whole-grain bread, low-added-sugar fiber-rich cereals or oats.
Incorporate more produce at breakfast. "You can add berries into yogurt or on top of oatmeal, include vegetables in your omelet or add avocado to your toast," suggests Palinski-Wade.
"Nuts and seeds can be an easy way to add flavor along with fiber, protein and healthy fats to breakfast," says Palinski-Wade. She suggests sprinkling chopped nuts onto yogurt or cereal, incorporating them into baked goods such as muffins and pancakes, or using nut butter as a spread on toast or as a dip for fruit.
For baked goods, like muffins or pancakes, use pureed fruit to replace the added fat. For example, applesauce or pureed pumpkin is a great way to add more fiber and reduce the saturated fat in some recipes that call for butter.
Make sure breakfast includes some sort of protein—whether it's eggs, milk, yogurt or even scrambled tofu or beans.
The Bottom Line
The best way to manage blood sugar levels throughout the day is to start your morning with a well-balanced breakfast. If you're notorious for skipping this important meal, start small with a simple combination of carbs, protein and fat. If you already eat breakfast, try adding some fiber or protein to your meal to stabilize blood sugar throughout the day. Opt for a combination of foods like oats, eggs, yogurt, fruit, vegetables, nuts and seeds to keep blood sugar levels steady.
What Is the #1 Habit to Start for Better Blood Sugar? You've probably heard it before, but we will say it again: Breakfast is the most important meal of the day. This is especially true for blood sugar management. Starting your day with a well-balanced meal may be the best way to keep blood sugar levels in check.
Ready for the answer? It's eating too few fiber-rich carbohydrates. Why does this matter? Because the fiber in healthy carbs like whole grains, beans, fruits and veggies helps balance your blood sugar levels by slowing the absorption and release of sugar (glucose) into your bloodstream.
Oatmeal. Oatmeal is a nutritious breakfast dish made from steel-cut, rolled, or instant oats. Although oats have a relatively large amount of carbs, oatmeal may be a good option because it may help lower blood sugar levels due to its fiber content ( 11 , 12 ).
A dietitian can help you to determine how much protein your diet should include. In general, it's a good idea to get protein from lean meats, fish, eggs, beans, soy, and nuts, and to limit the amount of red meat you eat. Eating a diet that is high in fiber may help you manage your blood sugar levels.
In the context of diabetes care, a specific goal could be to improve blood glucose (sugar) control, increase physical activity, or enhance adherence to medication. For instance, a person with diabetes might set a specific goal to reduce their A1C level by 1% over the next three months through lifestyle modifications.
You can reduce how much and how quickly you absorb glucose from sugars and carbs by combining them with fiber, protein, and fats. Eating carbs naked, on their own away from other food groups, spikes our blood glucose and although we initially feel full, we quickly become hungry again as our blood sugar rises and falls.
1. Legumes. Studies have shown that protein-rich legumes can help reduce your blood sugar response to meals you eat later in the day. There's also evidence that following a low-GI diet rich in legumes may reduce blood sugar levels for people with type 2 diabetes and improve blood sugar control.
Scrambled eggs with sauteed vegetables and a whole wheat English muffin. Sweet potato hash with turkey, eggs and avocado. Cottage cheese bowl with fruit. Plain Greek yogurt with sliced berries and pumpkin seeds.
Drinking water is an excellent way to stay hydrated without consuming sugar. Green tea, cow's milk, and fermented milk (kefir) could also help you manage your blood sugar responses. Coffee also contains compounds that may help regulate blood sugar, but confirming this requires more research.
Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.
The quickest way to lower your blood sugar is to take fast-acting insulin. Exercising is another fast, effective way. However, in severe cases, you should go to the hospital.
The quickest way to lower your blood sugar is to take fast-acting insulin. Exercising is another fast, effective way. However, in severe cases, you should go to the hospital. High blood sugar levels are known as hyperglycemia or high blood glucose.
Exercise is good for your health and can help lower your blood sugar. It's recommended you do at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. You can split this up into small amounts throughout the week. Aim for a full body strength training routine two times per week.
Eating protein — from meat and fish, tofu, nuts, eggs, and cheese — with carbs can slow that flow of glucose and help stabilize blood sugar. “Proteins hold back the sugars, slow them down, and then release them into the bloodstream slowly so that your blood sugar stays in a more normal range,” O'Meara says.
Introduction: My name is Terrell Hackett, I am a gleaming, brainy, courageous, helpful, healthy, cooperative, graceful person who loves writing and wants to share my knowledge and understanding with you.
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